Baked Falafel is a quick-to-make cilantro spring lunch recipes that is both vegetarian and less than 500 cal per serving.
Prep Time: 15 mins
Cook Time: 15 mins
- 4 cloves garlic
- 1/4 cup parsley
- 1/4 cup cilantro
- 1/2 teaspoon Gourmet Sea Salt: Five Pepper
- 1 teaspoon cumin
- 2 (15.5 ounce) cans chickpeas drained and rinsed
- 1/4 cup panko bread crumbs
- 1 cup nonfat plain Greek yogurt
- 1 cup shredded cucumber
- 1 tablespoon Tzatziki Seasoning Blend
- 6 whole wheat pita
- 1/2 red onion thinly sliced
- 1 tomato thinly sliced
- 3 cups spring mix
- In a food processor blend the garlic, parsley, cilantro, Gourmet Salt: Five Pepper, and cumin, until finely chopped. Add the chickpeas and panko bread crumbs.
- Puree until a thick paste forms, scraping the bowl as necessary. This may take up to 5 minutes.
- If the mixture is too dry to hold together, mix in 1 tablespoon of water at a time until mixture reaches desired consistency.
- Preheat oven to 400 degrees F. Shape 1-2 tablespoons of the mixture into balls and arrange on a greased sheet pan.
- Makes about 18 falafel. Bake for 15 minutes.
- While falafel are baking, prepare the Tzatziki by combing the Greek Yogurt, shredded cucumber, and Tzatziki Blend.
- Serve each pita with 3 falafel, onion, tomato, spring mix, and prepared Tzatziki.
- 320 Calories (kcal)
- 2.5 Fat (g)
- 0 Saturated Fat (g)
- 58 Carbohydrates (g)
- 10 Fiber (g)
- 6 Sugar (g)
- 19 Protein (g)
- 0 Cholesterol (mg)
- 580 Sodium (mg)
Oh falafel! You can't beat a good falafel, so tasty, so filling and so good for you! Falafel is a Middle Eastern dish which is simply scrumptious. They are little oval balls of a special bean mixture which is mixed with some spices and fresh herbs then usually deep fried to become crispy on the outside and melt inside your mouth. Falafel is a great vegan dinner. It has tons of flavor, body, and great texture. It's also perfect with a wide variety of side dishes.
The humble chickpea, or garbanzo bean as they are also known, is one of the most nutritionally potent foods you could ever hope to eat. Chickpeas contain a whole host of nutrients including soluble and insoluble fiber, protein, complex carbohydrates and antioxidants, not to mention an awesome array of minerals and vitamins and immune boosting power perfect for boosting the health of an individual.
Cucumbers are made up of 95 percent water, making them an ideal hydrating and cooling food. Cucumbers contain an anti-inflammatory flavonol called fisetin that appears to play an important role in your brain health. Cucumbers also contain polyphenols called lignans, which may help to lower your risk of breast, uterine, ovarian, and prostate cancers.
Baked falafel is ideal for both lunch and dinner and this is due to the fact that it is a light dish therefore making it ideal for dinner. There are a wide variety of falafel recipes which one can prepare and enjoy with both their family and friends, especially for vegans as the dish contains the necessary nutrients required for the body to function properly.